Warm Up
3 rounds
1 min air bike
10 db front raises
10 box jumps (sharp)
20 shoulder taps

Strenght
Push Jerks 5-4-3-2-2-3 reps@68-75-81-88-68% of 1rm push jerk
Bench Press 8+6+4 and 2-3sets x2reps @63-70-77-85% of 1rm
rest 2-3 min bwn sets

Metcon
For Time
30-25-20-15 cal air bike (women cal 25-20-15-10)
8-7-6-5 reps squat clean @40/60kg
40-40-40-40 reps of double unders (or 45s max du's)
time target 11-14 minutes.

Accessory Work
3-4 sets 6-8 strict ring dips+ 12-15 light weight barbell curls (fast up)
rest as needed
3-4x15 reverse hyper @light/mod weight or good mornings with light/mod weights
rest as needed

Optional Extra
20-30 min light pace @55-65% of max HR easy pace cardio